01
Foundation Control
Technique. Control. Zone accuracy.
Keithos 30 · 5/5 Series
Ride with purpose.
Five classes. Five training objectives. One Monthly League.
A structured indoor cycling series for intermediate and advanced riders, with personal targets, class-specific analysis and private personalised feedback after every verified ride.
A League that coaches you back. See what you did well, what to improve and one clear objective for your next class.
The 5/5 programme
Five distinct objectives.
Each 30-minute class asks a different question. The score measures how well you meet that class objective—not simply who produces the most watts.
02
Strength Power
Sustained resistance. Strength and power.
03
HIIT Performance
High-intensity intervals. Recover. Repeat.
04
Race Challenge
Pacing. Execution. Performance.
05
Climb
Sustained climbing strength and endurance.
From class to Monthly League
Three files. One verified result. Useful feedback.
All evidence relates to the scheduled class just completed and must be uploaded within two hours of it finishing.
Complete the scheduled class
Ride the full 30-minute session using your current FTP and personal power zones.
Upload the evidence
Submit the TCX file plus two screenshots: activity totals and zone distribution. No video is required.
Automatic validation
Keithos matches the activity to the class, checks timing, completion, zones and duplicate submissions, then asks you to confirm the match.
Score and private coaching
Your class-specific score enters the Monthly League. Your private report highlights strengths, priorities and one action for your next class.